The Lions -- 9:30 Start Time

Alright kids. People have been asking for this workout for a long time now and here she is. Our signature workout. If you can, I would like to run just one 9:30am group through this workout so we can all go to brunch together after. I you can only make 10am, then please still come and I'll be happy to put you through this beast.

So far only Monkey has completed this workout in the given time limit and he did it in 35:43. It would be great to add a few other names to the list.

WOD:
"The Lions"
4 rounds for time
10 Overhead Squats 95/65
20 pushups for men / 15 pushups for women
30 pullups for men / 20 pullups for women
40 Thursters 45/35
50 KB Swings 24kg/16kg
400m run
* There is a strict 40min time cap on this workout. You are not allowed to finish if you are over the time.

Friday Leaderboard
Ladies:
1. Annie 8:54 RX
2. Mel 12 ish RX (don't foget to post your time please(
3. BB Guns 8:31 70#
4. Marrisa 14:10 75#
Men:
1. Dan 6:31 RX
2. Pie 7:50 RX
3. Scott 12:23 125
4. Jaybay 9:49 @ 105

Friday WOD -- Saturday Workout and Fun -- Gym Records

I want to take a second and acknowledge Scott Tasaka's 30 muscle up for time score from two days ago. Scott put down this workout in 3:18, which is a gym record by 3 plus minutes. Incredible work. Also the Baker brothers today put down the workout in a little over 7min and it was Spence first time really doing muscle ups today. Can't wait to get that kid ripping fully in the gym. I also would like to acknowledge new gym records in FGB for both men and women. BB Guns put down a 386 on the female side of things and Steven Bunches did a 454 (i believe) on the guys side. WOW!!

This saturday morning we are going to throw down "The Lions" at the Den. This is our signature workout and is a beast. Following the workout we will hit up some brunch either at Cactus or Milestones or Earls. Also Monkey and Akio will be playing in a playoff rugby game at the Caps rugby club at 2:45pm in North Vancouver. I believe it's only $5 to get in and this should be an epic match. Love to have everyone at lunch and game.

Friday WOD
Tech: 
Max Snatch
WOD:
5 Power snatch 135/85 

30 Wall-ball 

10 Power snatch

20 Wall-ball

15 Power Snatch

10 Wall-ball

30 Muscle Ups For Time

Tech: 
Muscle Up
WOD:
30 Muscle Ups For Time
* If you don't have a muscle up, 2 chest to bar pullups + 2 Ring Dips = 1 muscle up

Those of you who have muscle ups, can take the time in the technique portion of the workout to work on walking on your hands and high box jumps.

Tuesday Leaderboard
Ladies:
1. BB Guns 975m
2. Annie 885m
3. Hattie 880m
4. Mel 865m
4. Roe Roe 865m
Guys:
1. Scott 1030m
2. Oz 905m
3. Rees 900m
4. Ant 895m
5. Dan 880m

Litvinovs WOD

Sergey Litvinovs was a gold medalist hammer thrower in the 70's, 80's who was only 196 pounds. His only workout was doing 3 rounds of 8 reps of 405# front squats followed by a 400m sprint. The weather isn't supposed to be great tomorrow so we are going to keep it inside. If the weather turns out to be nice for any of the classes we will go outside and do this same workout with a building lap between.

It should also be noted that I should have taken into account Friday and Saturdays workout before giving fight gone bad today. It would have been better programming if I had put it in on Tuesday or Wednesday. Sorry about that. I'm blaming that on the stomach issue I am still dealing with.
WOD: 
"Litvinovs Modified" 

Front Squat x8 @ 65% of 1RM
Followed immediately by amrap of 10m shuttle runs in 60sec
Repeat 5 times, rest as needed between sets, total meters run is your score
Post:
No more post as this will take all class to complete

Fight Gone Bad Leaderboard
Ladies:
1. Ains 338 RX Gym Record!!
2. Annie 318 RX Personal Best
3. Roe Roe 285 RX PB
4. Mel 276 RX PB
5. M 222 RX PB
Men:
1. Monkey 408 PB
2. Ant 335 PB
3. Rick 305 PB
4. Dan 294 PB
5. Gooz 289 PB

Fight Gone Bad -- CrossFit Games Site Changed

We haven't done this benchmark workout in a while and its a perfect way to begin this week. I would like to thank Chris, Garth and Chelan for looking after classes for me Friday afternoon and Saturday morning. Coach Chris was dealing with either some food poisoning or a stomach flue.

It was also announced today that this summers CrossFit Games is now to be held at the Home Depot Sports Complex in Los Angeles. I am torn if this is a good or bad thing. The Ranch offered so much to the games with its terrain and small town feel, that will no doubt be gone now that its to be held in a 8,000 person Track stadium and a seperate 8,000 person tennis stadium. That being said this will increase the exposure of CrossFit so its kinda bitter sweat. So, if you have booked your plane ticket to SFO, you will want to change it to LAX.
Tech: 
Back Squat 5x5
WOD:
"Fight Gone Bad" 
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55(Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Sasquatch

Tech: 
Snatch - Heavy Single
WOD: 
"Sasquatch"
21,18,15,12,9,6,2
Sumo Deadlift Highpulls 75/55
Push Press 75/55

My favorite day of the sports calender has arrived!! The 1st rounds of the NFL draft goes tonight. I will be coaching the morning classes and Romayne will be coaching the evening classes. Open gym Thursday as usual. You can lift anytime between 7-10 and 4:30-7:30. If you haven't done Fran, you will put that back today. If you didn't do Monday or Wednesday workout than you will do Mondays. If you just missed yesterday than you do yesterdays.

Big win last night for the Canucks obviously. That was one of the better hockey games I think I've watched. So good. I'm sure that game will spring board us to the series victory. Game 5 goes Friday night.
Wednesday Leaderboard
Ladies:
1. BB Guns 9.33
2. Roe Roe 8.33
3. Robyn 7
4. Annie 6
5. Hallsy 5
Men:
1. Scott 9.33
2. Ant 8.66
3. Darren 5.33

Gymnastic Day at the Den

If I rowed as hard as this, I too would be competing individually in Calgary. If you want to improve your CrossFit times and weights start getting this look of agony on your face in each workout. Classic.

Great work on Fran today. Those who pulled a Robyn and didn't do the workout will have no choice but to tackle it this week. Big ups to anyone who put down a PB and for those who did this RX for the first time. Romayne set a gym record for the ladies and as you can see there were personal best all over the place. Congrats to all.

Tech: 
Deadlift 6x3

WOD: 
Rounds in 20min:
8 Inverted burpees
10 Ring Inverts
12 jumping squats w/t 45/35 barbell 

If anyone has an old TV that they don't want, my dad is looking for one. Email me at chris@crossfitlions.com....Thanks

Fran Leaderboard:
Ladies: 
1. Romayne 4:54 RX (Gym Record!!) Personal Best
2. Ains 5:02 RX Personal Best
3. BB Guns 6:01 RX Personal Best
4. Hattie 8:39 RX Personal Best
5. Mel 9:49 RX Personal Best
Men: 
1. Scott 3:30 RX Personal Best
2. Pie 3:49 RX Personal Best
3. Dan 4:53 RX Personal Best
4. Jaybay 6:58 RX
5. Knight Rider 7:57 RX Personal Best

Fran -- Enough Said

WOD:
"Fran"
21,15,9
Thrusters 95/65
Pullups

Post: 
100 1/2 depth GHD situps
50 Back Ext 
Play with Kettlebells - Snatch, Clean and Press, Turkish Getups, Chops etc.

If you are done after Fran, than go ahead and be done. We aren't going to do any tech before Fran because I want to give everyone a chance to put up their best possible time in this workout.

Big congrats to Dan and Hattie today for putting up gym records in the front squat. Dan put down a 340lbs and Hattie dropped a 185lbs. There were lots of personal best today. Also want to note Ant's 265# front squat, which was a hell of a lift and at least 40 lbs more than he has done before. Great work everyone.

A Fresh New Week

Last week was a monstrous week of programming, so we are going to take it down a little bit this week and focus a little more on lifting and some gymnastics movements. Also get yourselfs mentally prepared as Fran is coming up on Tuesday. As much as that workout sucks ass, it isn't one that you normally feel the effects of the next day. Look forward to seeing everyone in the gym tomorrow. Hope you had a great weekend.

WOD: 
A. Front Squat - Heavy Single
B1. 5 x 10 ring dips
B2. 5 x 2 Heavy Power Clean and Push Press , rest 120 sec
C. 4x10 pushup burpees - rest 45 sec between sets - focus on the speed of the burpee, the knee and or quads cannot rest on the ground. You must stay in a plank.

2 WODs for Saturday

WOD 1:
Rounds in 5min:
6 pushups
9 squats

Rest 10 min

WOD2: 
5 rounds for time:
10 Deadlifts 225/135
6 KB Push Press - per arm 
10 Chest To Bar Pullups
If your hands are still torn up from the pullups on Tuesday, I will give you a different pulling exercise to do for this wod. The deadlifts shouldn't be too heavy. Please scale the weight if you don't feel you can ge the first 10 in a row unbroken. 

Box Jump Double Under AMRAP:
Ladies:
1. BB Guns 16 rounds
2. Robyn 8 rounds
Men:
1. Scott 13.5 rounds (I think - Scott please start putting your scores on the front board)
1. Pie 13.5 rounds
3. Nick 7.5 rounds
4. Ant 7 rounds
4. Dan 7 rounds

Overhead Squats and a fun metcon at the end

Tech:
Overhead Squat
3,2,1,3,2,1
WOD: 
Three rounds for total rounds completed
With a 5 minute clock complete:
400m run - followed by
As many rounds as possible of:
7 box jumps
25 double unders
Rest 3 min between rounds
Your score is how many rounds of the box jumps and double unders you complete in the workout.

The weather is supposed to be fantastic tomorrow so it will be nice to get outside and do some running. Note that the sub for double unders in todays workout is going to be tuck jumps not single skips. Increased number of single skips does not give the same "hit" that double unders bring but tuck jumps do. However if you have even a few double unders in a row than I want you to try to do them. In the tech portion make sure you are working up to a max and get a true 1rm on the overhead squat today. You will have approx. 20min to complete the tech.

Go Canucks Go -- Playoffs start tonight

Canucks begin their playoff run tonight, but that doesn't mean your fitness goes to shit for the duration of the playoff season. Tonight the game doesn't start till 7, so get your ass in the gym ahead of time. Its open gym today so you can come in anytime between 7-10 and 4-7:30.

Reminder to all the gentlemen out there to leave your scores for the workout on the front leaderboard. Thanks.
Cabo Wabo Leaderboard
Ladies:
1. BB Guns 10:38
2. Hattie 11:54
3. Robyn 12:58
4. Annie 13:47
5. Mel 14:26
Men:
1. Darren 11:48
2. Ant 13:35

T-Shirts and Membership Dues

Reminder to everyone if I have given you a t-shirt and you haven't settled up with me yet, please do so. Also if you haven't put in your April membership dues because I was away please bring those to the gym. Thank you.

Coach Chris

Cabo Wabo

I would like to thank Roe Roe, BB Guns, The GOAT, Ainsley, Monkey and Steven Bunches for looking after the gym while Chelan and I were away. It seems you guys did a fantastic job running classes and taking care of our gym while I was gone. Thank you so much.

Here is a workout, given to me by Steven Bunches, that I did at the side of the hotel on a piece of grass I found. Lots of fun.

WOD 1: 
"Cabo Wabo"
3 rounds for time
100 walking lunges
20 burpees

Rest 5-8min
WOD 2: 
4x150m sprint - walk back to start position. That is your rest period.

CrossFit Lions Affiliate Team Tryouts

Hello everyone. As you may or may not know this will be the second year in a row that they will hold a team (gym) competition at the CrossFit Games. Last year it was first come first serve, this year you need to qualify. 6 teams will represent Canada at the CrossFit Games in California. These team will be selected by competing against each other at the Regional competition in Calgary May 29th and 30th. Teams are comprised of at least 2 men and 2 women with two other spots available. There will never be more than 4 people able to workout at one time. The workouts are all team oriented which means normally you will have a big chipper, where lots of work needs to be completed and only one or two people can be working at a time. You might also have a team strength test where you add up all the weight you can individually lift at a particular exercise. Really fun stuff.

Obviously I would like to have as many people as possible want to represent the gym in Calgary, so that it will allow us to pick the best team we can. If we have more than 6 people wanting to be on the team than we will hold a one day trial to select who will go to Calgary and go to war on Team Lions. This tryout will be held on May 1st with at least three workouts on the schedule, maybe more. If you can't make May 1st than let me know and you can do it on another day. I want the team in place with at least three weeks to prep some of the workout options that will thrown our way from OPT.  Even though I will be attempting to qualify for our team, I will also be making up the workouts for our team tryout. I think I have a pretty good idea what OPT will be looking for in a team environment and yes expect athletic movements all over the place. We will break down everyone into girls and guys and the top two of each will be on the team. The next two places are wildcards and I will decide who makes up those spots based on their performance and how I think the team dynamic will unfold. It might turn out to be 3 guys, 3 gals or may maybe it will be 4 and 2.

A couple notes here.  Those who have qualified as individual competitors for the Regionals, you will not be able to do both. I personally believe you earned your berth from the Sectionals in Squamish and you should compete in the individual comp and try and be one of those top 6. However if you would rather do the team competition you are welcome to tryout for the team off course.

Another important note is if we qualify for the Crossfit Games in California, it doesn't necessarily mean the same 6 people will be representing the Gym in California. This is because if some of individual competitors don't make the games, they are allowed to represent the gym even if they didn't help qualify it at regionals. If we qualify out of Calgary it will be my decision who will be on the team for Aromas. So please treat the trip to Calgary as the pay off as it will be very challenging to come out of the regionals and should be one hell of a good time.

I want as many people trying out for the 6 spots as possible, so don't hold back even if you think you aren't good enough to make it. You never know and the competition to tryout will be fun. Please leave a comment on this post if you are interested in signing up to represent the gym this May 29, 30th for the Regional competition for the affiliate Cup at this year CrossFit Games in Cali. If you have any questions or comments on this please ask them or leave them here. Thanks.

Tuesday WOD:

Well, this will be my last day writing the programming for you guys, it was my first opportunity to do so for anyone so I would love to hear as much feedback as possible about the last week and a half or so.
Today's WOD is stolen from .com again, I feel it is a wicked compliment to today's workout and also fun playing around with a movement that doesn't get used very often.  What I like about these two particular WODs is the element of having a body part just get fried during the workout that you didn't really think about going into it (anyone enjoy a lit up lower back during todays?) any guesses about what it's going to be with this one?  Time to beat from our box in Victoria is 10:59 posted by myself.

Technique:  Barbell Split Clean   4 - 4 - 4 - 4
                    Chest to Bar Pullups 4 - 4 - 4 - 4
                    Rest 120 seconds
WOD:


"ERIN"     - 5 Rounds For Time:

• 15 Split Cleans (95 / 65 lbs) (alternating splits)
• 21 Pullups

The Split Clean isn't finished until you're standing up, legs underneath hips locked out with the bar still in contact with your shoulders.
The reason we're alternating legs is to avoid having one really f*cked up hip flexor and one really f*cked up hamstring via landing in the same split 75 times.
I really like this WOD.
Schaalo out...

CrossFit Lions Affiliate Team Tryouts

Hello everyone. As you may or may not know this will be the second year in a row that they will hold a team (gym) competition at the CrossFit Games. Last year it was first come first serve, this year you need to qualify. 6 teams will represent Canada at the CrossFit Games in California. These team will be selected by competing against each other at the Regional competition in Calgary May 29th and 30th. Teams are comprised of at least 2 men and 2 women with two other spots available. There will never be more than 4 people able to workout at one time. The workouts are all team oriented which means normally you will have a big chipper, where lots of work needs to be completed and only one or two people can be working at a time. You might also have a team strength test where you add up all the weight you can individually lift at a particular exercise. Really fun stuff.

Obviously I would like to have as many people as possible want to represent the gym in Calgary, so that it will allow us to pick the best team we can. If we have more than 6 people wanting to be on the team than we will hold a one day trial to select who will go to Calgary and go to war on Team Lions. This tryout will be held on May 1st with at least three workouts on the schedule, maybe more. If you can't make May 1st than let me know and you can do it on another day. I want the team in place with at least three weeks to prep some of the workout options that will thrown our way from OPT.  Even though I will be attempting to qualify for our team, I will also be making up the workouts for our team tryout. I think I have a pretty good idea what OPT will be looking for in a team environment and yes expect athletic movements all over the place. We will break down everyone into girls and guys and the top two of each will be on the team. The next two places are wildcards and I will decide who makes up those spots based on their performance and how I think the team dynamic will unfold. It might turn out to be 3 guys, 3 gals or may maybe it will be 4 and 2.

A couple notes here.  Those who have qualified as individual competitors for the Regionals, you will not be able to do both. I personally believe you earned your berth from the Sectionals in Squamish and you should compete in the individual comp and try and be one of those top 6. However if you would rather do the team competition you are welcome to tryout for the team off course.

Another important note is if we qualify for the Crossfit Games in California, it doesn't necessarily mean the same 6 people will be representing the Gym in California. This is because if some of individual competitors don't make the games, they are allowed to represent the gym even if they didn't help qualify it at regionals. If we qualify out of Calgary it will be my decision who will be on the team for Aromas. So please treat the trip to Calgary as the pay off as it will be very challenging to come out of the regionals and should be one hell of a good time.

I want as many people trying out for the 6 spots as possible, so don't hold back even if you think you aren't good enough to make it. You never know and the competition to tryout will be fun. Please leave a comment on this post if you are interested in signing up to represent the gym this May 29, 30th for the Regional competition for the affiliate Cup at this year CrossFit Games in Cali. If you have any questions or comments on this please ask them or leave them here. Thanks.

MONDAY WOD:

Hope everyone's weekend was good, and you guys got some good rest yesterday.  Here's a spin on the .com WOD from a couple days ago... ENJOY

5 Rounds for time:

• 20 Back Squats (135 / 95 lbs)
• 10 HSPU

Back Squats will be taken from the ground - if you aren't strong enough to get this weight from the ground onto your back safely then you should be scaling the weight for this many reps.
Scale the HSPU first by cutting your depth, if those are too hard, then by putting your feet on a plyo box and piking yourself into a pseudo - handstand, and completing the pushups.

Write your time on the leaderboard.  I'll be coaching all evening so I'll be able to post it tomorrow night.

Saturday: Central Canada Sectional WOD

"The Canadian Crippler"

FOR TIME:

• 30 Pullups
• 15 Deadlifts (225/155 lbs)
• 400m run
• 30 Pushups
• 15 Push Press/Jerk (135/85 lbs)
• 30 squats
• 15 Front Squats (135/85 lbs)
• 400m run
• 15 Deadlifts (225/155 lbs)
• 30 Pullups

Enjoy!  Post time to comments.

Friday WOD:

I've had a couple of the girls mention that they were a little disappointed in their Filthy Fifty times as they were slower than the last time they did it, then followed that statement with "but this time it was Rx'd".  I wanted to let all of you who fall into this category know that you shouldn't be disappointed in this discrepancy at all!  In fact, if you did not do a workout as Rx'd then your time (in all honesty) doesn't count for crap in the grand scheme of things.  Your goal should always be to work your way towards Rx'ing every workout, once you are at a level that allows you to complete a WOD Rx'd that time then, by default, becomes your best time on that WOD.  An Rx'd completion will always take the leaderboard over a modified WOD and this stands true for your own personal leaderboard in your records.  So be proud of your accomplishment and celebrate your first ever completion of a very tough WOD Rx'd!!!

a little reading to check out:

http://www.sicfit.com/blog/post/show/id/107-Stop-Being-Content-and-Become-Great


FRIDAY:     Warm-up:  Dynamic exercises to get warm, then:
                                       800m run @ 100% Effort  X2
                                       (Rest 90 sec between efforts)

                      Technique:  Overhead Squat 7 - 5 - 3

                      WOD: Overhead Squat - 3RM
                                      -work up to a maximum weight overhead squat
                                        for 3 consecutive reps.
                                      - rest 3-4 minutes between sets to ensure
                                        maximum PCr recovery

Post 3RM to comments...

Thursday: Rest / Make-up Day

First of all since I wasn't around to catch the leaderboard tonight please POST YOUR FILTHY FIFTY TIMES TO COMMENTS on this post.  Secondly, if you rested today you best be comin in tomorrow to make up Filthy Fifty!  Thirdly and probably most importantly, there will be a group goin to Cactus Club WestVan for RoeRoe's Birthday dinner tomorrow (Thursday night) at 6:30pm and everyone's invited.

Schaalo out.

Wednesday: Gettin Down and Dirty

Another awesome day team!  Jaybay rocked out his first Double Unders this morn and BB Guns absolutely demolished that WOD in the a.m.  I'm sure the afternoon went just as well too!  Tomorrow is going to be a grinder so if you're feeling pretty sore tonight or tomorrow when you get up, take tomorrow off and hit this sucker on Thursday.  If you're still feelin pretty good, bear down and hit this one hard.

WOD:  "Filthy Fifty"

• 50 Box Jumps (24"/20")
• 50 Jumping Pullups
• 50 KB Swing (Yellow/White)
• 50 Knees to Elbows
• 50 Walking Lunges
• 50 Push Press (45 lbs/ 35 lbs)
• 50 Back Extensions
• 50 Wall Ball (20lbs/ 14lbs)
• 50 Burpees
• 50 Double Unders

if you're still new and have never taken this sucker on then scale it back to the "dirty thirty".  Same WOD just 30 reps of each instead of 50.  

This is a great bench mark to measure yourself by so go hard!

Tuesday: Roe's Belated Bday WOD

Great work on the lift today everyone.  Saw some impressive stuff like Dan push jerking 235lbs X 5 at the very end of a very heavy shoulder intensive day.  Very impressive work.  Since Roe's Bday took place on 4-5-2010 this is what we got...

Roe's Bday WOD:
4 rounds for time:

• 5 clean and jerks (135lbs/95lbs)
• 20 double unders
• 10 pistols (alternating)

Technique will be:
Clean and Jerk 5-3-2-2-2

Monday Leaderboard:
Men:
1. Dan - 665 lbs
2. Connie - 460 lbs
3. Kioks - 350 lbs
4. Laps - 325 lbs
Women:
1. Ains - 340 lbs
2. Tanya - 320 lbs
3. Annie - 300 lbs
4. Roe - 285 lbs
5. M - 280 lbs

Monday: A Little Heavy Liftin

Hope everyone had a good holiday weekend.  We're going to start the week off with a nice little strength WOD, also a little shout out to Roe Roe... the grapevine tells me it's her birthday today so wish her a happy birthday if you guys see her!  Roe I'll give you a birthday WOD either tomorrow or wednesday.

Shoulder Press    1-1-1-1-1
Push Press          3-3-3-3-3
Push Jerk            5-5-5-5-5

*Rest 3-4 minutes in between sets.  We're looking for a respective max on each lift, so focus and go hard.

Weight for heaviest completed rep of each exercise added together will be score.  100 lbs Sh. Press + 125lbs Push Press + 150lbs Push Jerk = 375 total.

Saturday

Technique:  7 singles of weighted strict pullups

use a DB / weighted vest / whatever you can find that works and spend 15-20 minutes pulling some weight over the bar.

WOD: 10-8-6-4-2 for time of:

• Box Jumps (30"/ 24")
• Clapping Pushups
• Deadlifts (250lbs / 175lbs)

If you are someone who usually scales pushups to knee pushups then try as best you can to complete these pushups from your toes.  Clapping pushups are chest to deck - clap in air.  These box jumps are meant to be higher than normal so if you are someone who usually scales down to 16", use 20".

Oh yeah and the best weighted pullup I've seen in person is 140lbs for guys and 60lbs for ladies...  Have fun!

Reminder: GYM CLOSED - Good Friday

Just a reminder to everyone of the den's only closure for the Easter weekend (aside from the usual sunday closure) - Back to regular schedule as of Saturday morning!

I figured I'd throw a little something your guys way if you're really itching to get something done on the holiday...

Inspired by CrossFit Endurance:
For time:
Run 1 mile
*every minute on the minute complete 7 burpees - continue with this pattern until you've covered a mile.

Post Time / Number of Burpees to comments

See you guys Saturday morning at 9 or 10am